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  • What makes urine yellow? The answer lies in your gut

    What makes urine yellow? The answer lies in your gut

    Ever wonder why urine is yellow or why skin looks yellow in people with jaundice? Scientists have known for more than a century that urobilin is the chemical responsible for that yellow color. But the enzyme responsible for making urobilin was a mystery…until recently. Researchers at the National Library of Medicine (NLM) found the answer in an unexpected place: the gut microbiome. Their findings can help us better understand certain health conditions, how our bodies work, and why some babies get jaundice.

    Why does urine look yellow?

    When your body replaces old red blood cells, it creates bilirubin. This substance then moves to your gut, where it either gets absorbed back into the bloodstream or is broken down into a chemical called urobilinogen. Your kidneys then turn urobilinogen into urobilin—this makes your urine yellow.

    While researchers knew about this process, one piece of the puzzle was still missing: What causes bilirubin to break down into urobilinogen? But researchers at NLM and the University of Maryland Hall Lab recently found the missing puzzle piece—a key enzyme called bilirubin reductase.

     

    bilirubin. urobilinogen. urobilin. stercobilin. conjugated bilirubin.

    When the body breaks down red blood cells, bilirubin is produced. Bilirubin moves to the gut, where it’s either absorbed into the blood again or turned into urobilinogen. This urobilinogen is sent to the kidneys and converted to the waste product urobilin, which makes urine yellow.

    How did researchers discover this?

    Their first step was to find a group of bacteria that could reduce bilirubin. Many gut bacteria need low-oxygen environments to survive. This is hard to do in a lab setting, so the scientists also used computer experiments to look at the genomes of multiple bacteria at a time. A genome is the entire set of DNA instructions found in a cell. is the entire set of DNA instructions found in a cell.

    Then from the bacterial genomes, researchers waded through all that bacterial data to find the gene that encoded the enzyme that breaks down bilirubin.

    “We were able to confirm their functions and then look at bigger picture trends, like the relationship of that gene to different kinds of diseases,” said Keith Dufault-Thompson, Ph.D., a staff scientist in NLM’s Division of Intramural Research (DIR).

    Why does this research matter?

    Most of the time, our bodies break down bilirubin every day without any issues. But when something goes wrong, bilirubin can build up in the blood. This can lead to health problems such as jaundice, in which your skin and the whites of your eyes turn yellow. Jaundice is common in infants and people with liver disease. It can lead to pain, fevers, hearing loss, and even brain damage in severe cases.

    Researchers wanted to see how the bilirubin reductase enzyme affects our health. After their discovery, they analyzed data from past studies on the gut microbiome (the ecosystem of bacteria and other microbes that live in the intestines). They took genetic samples from the microbiomes of healthy adults, young infants, and patients with inflammatory bowel disease (IBD) and searched for the gene that produces bilirubin reductase. Xiaofang Jiang, Ph.D., a principal investigator in the NLM DIR, and her team found that about 70% of infants don’t have the bacterial gene key to producing bilirubin reductase in their first month of life. This may explain why jaundice affects many newborns—their gut microbiomes aren’t as developed. The study also showed that more than 30% of adults with IBD don’t have the bacterial gene present, either.

    This new research may lead to better outcomes for infants and other people with these conditions. It can also teach us more about the gut microbiome’s role in overall human health.

     

    What’s next for this research?

    Since the bilirubin reductase discovery, the research team went back to look at previous data on gut microbiomes. They want to understand how the enzyme evolved in the gut environment.

    Dr. Dufault-Thompson said this work could help us understand bilirubin-reducing bacteria and pave the way for new treatments. Thanks to this study, the team can better understand what kind of functions gut bacteria can do and how they affect our bodies. These include how microbes metabolize (break down) artificial sweeteners and different types of hormones.

    “These projects have helped us broaden our understanding of the impact of microbes on human health and demonstrate the wide range of functions that our microbiomes carry out,” he said.

    *This article was adapted from the NLM Director’s Musings from the Mezzanine blog. Read the original article to learn more about this study and the researchers behind it.

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  • (1) Aaron Sent You A Message…

    (1) Aaron Sent You A Message…

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  • 7 Mindful Prompts for Reading Poetry

    7 Mindful Prompts for Reading Poetry

    Poetry can seem intimidating, but all it really asks us to do is slow down, get curious, and notice. It’s a lot like meditation! Here are seven mindful prompts to help you discover the nurturing practice of reading poetry.

    Poetry is a quiet sanctuary for the mind. Its rhythm and vivid imagery invite us to immerse ourselves. By exploring the depths of a poem, we embark on a journey of self-discovery, connecting with emotions, sensations, and the underlying wisdom within the words. This exploration can be a profound practice in mindfulness, cultivating peace, clarity, and a deeper appreciation for life’s complexities.

    Reading poetry isn’t just an intellectual pursuit. We encounter poetry in our everyday lives, whether on a meditation retreat, in quotes or videos on social media, and sometimes in everyday interactions with others. So, how does poetry differ from anything else we read, and why does it deserve special consideration? 

    While poetry may seem intimidating, all it really asks of you is to be curious, present, and open to listening to your intuition so you may connect with the words on the page.

    Poetry has a more challenging job than a novel that is typically linear in its construction. Most poems compress meaning into various poetic structures while using tone and literary devices to express ideas and emotions. When we pay attention to these details, we can better unpack a poem and the multifaceted meanings that exist in it. The sometimes more abstract language of poetry also engages our intuition in a unique way, tapping into our emotions. Poetry also allows for ambiguity and uncertainty about its meaning, making more space for each reader’s individual experience.

    While poetry may seem intimidating, all it really asks of you is to be curious, present, and open to listening to your intuition so you may connect with the words on the page. There’s no right or wrong way to read or experience poetry, much like there’s no right or wrong way to experience meditation.

    Mindful Prompts for Poetry Reading

    When you read a poem, try asking yourself the following questions to gain deeper understanding of both the poem and how it affects you:  

    • What mood does this poem evoke?
    • What emotions are coming up for me?
    • What is this poem describing?

    These questions can serve as helpful entry points for any poem. Checking in with our emotions can be an easy way to notice a poem’s effect on us.

    Next, you might ask yourself: 

    • What stands out immediately?

    Or, as Allen Ginsberg used to say, “Notice what you notice.” You may notice a repeated text pattern or a specific description of an object, a shift in tone, or a point of view. Simply identify something specific that sticks out to you.

    Last, ask yourself:

    • Who is speaking in this poem?
    • Who or what is the poem addressing?
    • What questions do I have after finishing the poem?

    When you’re done, consider what these prompts bring to light. Did you gain some kind of understanding? Explore your beliefs? Something else?

    Explore Your Experience

    Now that we’ve explored the prompts to help us better understand poetry’s qualities, we can put them into practice by taking a closer look at the following excerpt from poet Catherine Barnett’s “Critique of Pure Reason” from her collection Solutions for the Problem of Bodies in Space.

    Inspired by the work of philosopher Immanuel Kant, this poem helps explore the existential. Barnett typically asks deep, abstract questions about the quotidian parts of our lives while keeping an intellectual curiosity about human existence and our habits and behaviors. Barnett’s poems often invite a sense of internal dialogue or philosophical rumination. Considering the addressee in her poetry opens a conversation about intimacy, self-awareness, and uncertainty. Let’s take a closer look at an excerpt from the poem:

    With him pressed so close beside her,
    she couldn’t sleep. Perhaps it was his skin,
    or the rain. It kept raining.

    She lay there trying to remember
    exactly how many thoughts she could have.
    Was it 30,000 or 70,000? Per hour?

    Or was it per minute?
    She’d heard from someone
    who’d heard from someone

    who listened to the number, whatever it was,
    from an HVAC specialist.

    Take out a notebook and pen or open a word document and reflect on this poem with the help of the prompts:

    1. What mood does this poem evoke?
    2. What emotions are coming up for me?
    3. What is this poem describing? 
    4. What stands out immediately?
    5. Who is speaking in this poem?
    6. Who or what is the poem addressing?
    7. What questions do I have after finishing the poem?

    Meditation and poetry ask us to use the same tools:

    • Slowing down
    • Being a curious observer of our experience
    • Connecting our body and mind

    By reading poetry mindfully, we can gain a deeper understanding of both the poem and our inner landscape. Approaching poetry with curiosity and mindfulness opens the door to deeper understanding and richer engagement. Next time you read a poem, try using these prompts to discover what resonates for you.



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  • The Ultimate Morning Skincare Routine: 7 Essential Steps for Glowing Skin

    The Ultimate Morning Skincare Routine: 7 Essential Steps for Glowing Skin

    The Ultimate Morning Skincare Routine: 7 Essential Steps for Glowing Skin

    Starting your day with a solid skincare routine can make all the difference in how you look and feel. A well-balanced morning routine can help to revitalize your skin, boost your mood, and give you a confidence boost. In this article, we’ll be covering the 7 essential steps to create the ultimate morning skincare routine, helping you to achieve glowing, healthy-looking skin.

    Step 1: Cleanse and Purify

    The first step in your morning skincare routine is to cleanse your skin. This is essential for removing dirt, oil, and impurities that have accumulated overnight. Use a gentle, non-foaming cleanser that is suitable for your skin type, and massage it onto your face for 30 seconds. Rinse thoroughly with lukewarm water, then pat dry with a clean towel.

    Step 2: Toner Time

    Next, it’s time to tone your skin. Toners help to balance your skin’s pH, reduce the appearance of pores, and prepare your skin for the next steps in your routine. Look for a toner that contains witch hazel, a natural astringent that can help to tighten pores and reduce inflammation. Soak a cotton pad with toner and sweep it across your face, avoiding the delicate skin around your eyes.

    Step 3: Exfoliate and Brighten

    Exfoliating is an essential step in any skincare routine, but it’s especially important in the morning to remove dead skin cells and brighten up your complexion. Use a gentle exfoliating scrub or a chemical exfoliant containing alpha-hydroxy acids (AHAs) or beta-hydroxy acids (BHAs) to help break down dead skin cells and reveal smoother, brighter skin.

    Step 4: Essence It Up

    Essences are lightweight, watery serums that penetrate deep into the skin to deliver active ingredients. They help to hydrate, brighten, and smooth out fine lines and wrinkles. Look for an essence that contains antioxidants, vitamins, or peptides to target specific skin concerns. Pour a few drops onto your palm, apply it to your face, and gently pat it in with your ring finger.

    Step 5: Serum Spotlight

    Serums are concentrated formulas that contain active ingredients that target specific skin concerns, such as fine lines, wrinkles, or dark spots. They’re usually applied after the essence and allowed to absorb fully before moving on to the next step. Look for a serum that contains retinol, vitamin C, or niacinamide to keep your skin looking its best.

    Step 6: Moisturize and Hydrate

    Moisturizing is crucial to keep your skin healthy and supple. Look for a moisturizer that contains hyaluronic acid, glycerin, or ceramides to provide long-lasting hydration. Apply a generous amount to your face and neck, gently massaging it in until fully absorbed.

    Step 7: Protect and Shield

    The final step in your morning skincare routine is to apply a broad-spectrum sunscreen with an SPF of at least 30. This protects your skin from UVA and UVB rays, reducing the risk of premature aging, sunburn, and skin cancer. Choose a water-resistant or sweat- and oil-resistant formula to ensure all-day protection.

    Conclusion

    A well-structured morning skincare routine can make a significant difference in the way you look and feel. By incorporating these 7 essential steps into your daily routine, you’ll be on your way to achieving glowing, healthy-looking skin that’s as radiant as ever. Remember to be patient and consistent, as it may take some time to see results. With the right products and a steady routine, you’ll be rocking glowing skin in no time.

    FAQs

    • What if I have sensitive skin? Can I still use these products?
      Yes, all of the products mentioned in this article should be gentle and suitable for sensitive skin. Look for fragrance-free and hypoallergenic ingredients to avoid any irritation.
    • Can I skip the toner and use only cleanser?
      While toners are optional, they play a crucial role in balancing your skin’s pH and removing impurities. If you choose to skip the toner, make sure to use a gentle cleanser that cleans and purifies without stripping your skin of its natural oils.
    • Can I exfoliate every day?
      Exfoliating daily can be harsh on your skin, leading to irritation and dryness. Limit exfoliation to 2-3 times a week, or as recommended by your dermatologist. For daily exfoliation, consider using a chemical exfoliant or a physical exfoliant with gentle, round beads.
    • Can I use all of these products together at once?
      It’s not recommended to use all of these products at once. Start with the essentials, such as cleanser, toner, and moisturizer, and gradually add more products as your skin adapts. This will help you avoid any irritation or clogged pores.

    By incorporating these 7 essential steps into your morning skincare routine, you’ll be on your way to achieving the glowing, healthy-looking skin you’ve always wanted. Remember to be patient, consistent, and gentle with your skin, and you’ll be rocking radiant, glowing skin in no time!

  • Virginia Woman Forced to Raise Money for Prosthetic Hand After Insurance Refuses to Cover It Despite Doctor Recommendation

    Virginia Woman Forced to Raise Money for Prosthetic Hand After Insurance Refuses to Cover It Despite Doctor Recommendation

    A Virginia woman who lost her hand in a shark attack is now turning to the public for help after her insurance company refused to cover the cost of a prosthetic device recommended by her medical team.

    Elisabeth Foley, a 45-year-old mother of three, was bitten by a shark in June while vacationing in Florida. She was one of three people attacked within 90 minutes that day. Foley’s injuries were devastating, leading to the loss of her left hand and severe damage to her midsection. Her recovery involved 60 days in the hospital, where she endured multiple surgeries, including nerve and laser procedures, according to WWBT.

    Despite these challenges, Foley has made remarkable progress. Now, her doctors recommend a myoelectric prosthetic hand, an advanced device that uses residual muscle signals in the arm to control its movements.

    This prosthetic would dramatically improve her mobility and independence, according to her GoFundMe page.



    Without it, Foley claims she faces “a diminished quality of life,” marked by limited mobility. Her insurance company has declined to cover the $73,000 prosthetic, deeming it “not medically necessary,” her fundraiser explains.

    The device would enable her to regain some normalcy and tackle tasks many take for granted.

    As of Thursday, Foley’s GoFundMe campaign had raised over $60,000.

    Her journey and updates on her recovery are also documented on her Instagram, where she has received an outpouring of support.

    Foley’s struggle for a prosthetic comes amid a national reckoning over frustrations with the healthcare system prioritizing profits over people. The killing of UnitedHealthcare CEO Brian Thompson has sparked a wave of support for the suspect, Luigi Mangione, with many applauding him as a symbol of growing frustration and anger toward the insurance industry.



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  • Sweat Smarter: 10 Essential Tips for Finding the Right Personal Trainer for Your Fitness Goals

    Sweat Smarter: 10 Essential Tips for Finding the Right Personal Trainer for Your Fitness Goals

    When it comes to achieving your fitness goals, having the right personal trainer can make all the difference. A good trainer can provide guidance, motivation, and accountability, helping you to reach your targets and stay on track. However, with so many personal trainers out there, it can be overwhelming to know where to start. In this article, we’ll provide you with 10 essential tips for finding the right personal trainer for your fitness goals.

    Tip #1: Define Your Goals

    Before you start searching for a personal trainer, it’s essential to define your fitness goals. What do you want to achieve? Do you want to lose weight, build muscle, increase endurance, or improve overall health? Knowing what you want to achieve will help you find a trainer who specializes in your area of interest.

    Tip #2: Research and Ask Around

    Start by asking friends, family, or coworkers who have similar fitness goals for recommendations. You can also search online for personal trainers in your area and read reviews on websites like Google or Yelp. Make a list of potential trainers and their qualifications, experience, and specialties.

    Tip #3: Check Credentials and Certifications

    When researching potential trainers, make sure to check their credentials and certifications. Look for trainers who are certified by reputable organizations such as the American Council on Exercise (ACE) or the National Academy of Sports Medicine (NASM). These certifications ensure that the trainer has the necessary knowledge and skills to provide safe and effective training.

    Tip #4: Look for Experience and Specialties

    Consider the trainer’s experience and specialties. Do they have experience working with clients with similar goals or fitness levels as you? Do they specialize in a particular type of training, such as weightlifting, Pilates, or yoga? Make sure the trainer has experience working with clients who have similar needs and goals as you.

    Tip #5: Check Availability and Scheduling

    Before committing to a trainer, make sure they have availability that fits your schedule. Ask about their availability and scheduling policies. Do they offer flexible scheduling or are they only available at certain times of the day?

    Tip #6: Assess Communication Style

    Good communication is key to a successful training relationship. Ask potential trainers about their communication style and how they will keep you informed about your progress. Do they offer regular check-ins or progress reports? How do they handle questions or concerns?

    Tip #7: Consider Group Training or One-on-One

    Think about whether you prefer group training or one-on-one training. Group training can be a great way to stay motivated and accountable, while one-on-one training can provide more personalized attention and guidance.

    Tip #8: Check Prices and Packages

    Before committing to a trainer, make sure you understand their pricing and package options. Ask about their rates, discounts, and any promotions they may be offering. Make sure you understand what is included in their services and what is not.

    Tip #9: Meet with the Trainer

    Before committing to a trainer, consider meeting with them in person. This will give you a chance to get a sense of their personality, communication style, and training approach. Ask questions and get a feel for whether you think you can work well together.

    Tip #10: Trust Your Instincts

    Finally, trust your instincts. If you don’t feel comfortable with a particular trainer or don’t think they are a good fit for you, it’s okay to keep looking. Your fitness journey is a personal one, and it’s essential to find a trainer who you feel comfortable with and who can help you achieve your goals.

    Conclusion

    Finding the right personal trainer can be a daunting task, but by following these 10 essential tips, you can increase your chances of finding a trainer who is a good fit for you. Remember to define your goals, research and ask around, check credentials and certifications, look for experience and specialties, check availability and scheduling, assess communication style, consider group training or one-on-one, check prices and packages, meet with the trainer, and trust your instincts. With the right trainer, you can achieve your fitness goals and reach new heights.

    Frequently Asked Questions

    Q: How do I know if a personal trainer is right for me?
    A: Consider your goals, research the trainer’s credentials and experience, and meet with them in person to get a sense of their personality and training approach.

    Q: What are the benefits of working with a personal trainer?
    A: A personal trainer can provide guidance, motivation, and accountability, helping you to reach your fitness goals and stay on track.

    Q: How do I know if a personal trainer is certified?
    A: Look for trainers who are certified by reputable organizations such as the American Council on Exercise (ACE) or the National Academy of Sports Medicine (NASM).

    Q: Can I work with a personal trainer who is not certified?
    A: While it’s not necessary to work with a certified trainer, it’s highly recommended. Certified trainers have the necessary knowledge and skills to provide safe and effective training.

    Q: How often should I train with a personal trainer?
    A: The frequency of training depends on your goals and schedule. Some trainers offer one-on-one training, while others offer group training. Consider your needs and preferences when selecting a trainer.

    Q: What if I’m not satisfied with my personal trainer?
    A: If you’re not satisfied with your trainer, it’s okay to switch. Consider your goals and needs, and look for a trainer who is a better fit for you.

    sweat-smarter-10-essential-tips-for-finding-the-right-personal-trainer-for-your-fitness-goals

  • A new vaccine is here to protect you and your loved ones from RSV this winter

    A new vaccine is here to protect you and your loved ones from RSV this winter

    December and January are peak months for respiratory syncytial virus (RSV) infections. While anyone can get RSV, severe infections are more common in young children and older adults. Fortunately, new vaccine approvals by the U.S. Food and Drug Administration (FDA) mean there are more options to avoid getting sick this winter.

    In the spring of 2024, FDA licensed a new RSV vaccine, called MRESVIA, for adults 60 years of age and older. There are now three RSV vaccines recommended by the Centers for Disease Control and Prevention (CDC) for older adults—the other two are ABRYSVO and AREXVY.

    Different RSV immunizations are recommended based on age, risk factors, and pregnancy. CDC recommendations are different from FDA approvals. Always check with your health care provider about what is right for you.

     

    What is RSV?

    RSV is a highly contagious common respiratory virus. Individuals of any age can get infected. It usually causes mild, cold-like symptoms.

    RSV spreads from person to person directly, such as kissing the face of a child who has RSV, or indirectly, such as through the air by coughing and sneezing. You can also catch it by touching an object or surface with the virus on it before touching your mouth, nose, or eyes.

    In the United States, RSV infections usually occur from fall through spring. People with RSV are generally contagious for three to eight days. But sometimes infants and people with weakened immune systems can continue to spread the virus for as long as four weeks.

    While most cases are mild, it can cause serious lung infections in certain groups at higher risk, including:

    • Infants
    • Older adults, especially those ages 65 and older
    • People with chronic medical conditions such as heart or lung disease
    • People with weakened immune systems

    What are the symptoms?

    Symptoms of RSV infection usually start about four to six days after infection and may mimic the common cold:

    • Runny nose
    • Decrease in appetite
    • Cough
    • Sneezing
    • Fever
    • Wheezing
    • Trouble breathing

    These symptoms usually appear in stages instead of all at once. In very young infants, the only symptoms may be irritability, decreased activity, and trouble breathing. RSV can also cause more severe infections, especially in people at high risk. These infections include bronchiolitis, an inflammation of the small airways in the lung, and pneumonia, an infection of the lungs. If symptoms get worse over time, see a doctor right away.

    How is it diagnosed?

    A doctor can diagnose RSV. They can do tests, such as X-rays and blood or urine tests, to check for complications in people with severe infections. A doctor can also order lab tests, but they are usually for people with severe infections.

     

    Young child wearing a respirator

    Young children and infants with severe RSV infections may require hospitalization.

    How is RSV treated?

    There is no specific treatment for RSV, but most people get better on their own in a week or two. Drink lots of fluid to prevent dehydration. You can take over-the-counter pain relievers for fever or pain, but do not give aspirin to children. And do not give cough medicine to children younger than 4 years old.

    How is RSV prevented?

    To avoid catching RSV, wash your hands often with soap and water for at least 20 seconds or use sanitizer hand gel that contains at least 60% alcohol. Getting one of the available vaccines if you are eligible is also an effective way to lower your risk of RSV disease.

    RSV can survive for many hours on hard surfaces, such as tables and crib rails. It typically lives on soft surfaces, such as tissues and hands, for shorter amounts of time.

    The CDC recommends everyone ages 75 and older (and adults ages 60 to 74 who are at increased risk of severe infection) get an RSV vaccine. Pregnant people during their 32nd through 36th week of pregnancy are also advised to get the ABRYSVO vaccine. Young infants whose mothers did not receive one during pregnancy can receive a protective RSV antibody (different from a vaccine). Talk with your health care provider about the best time to get your vaccine. If you have already gotten an RSV vaccine, you do not need to get another one.

    RSV vaccines are usually covered by private health insurance, the Children’s Health Insurance Program, Medicare Part D, Medicaid, and TRICARE for military. CDC’s Vaccines for Children program also provides free immunizations for children at participating doctor’s offices, pharmacies, and health clinics.

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  • Texas Doctor Accused of Being High During Surgeries Loses License After Testing Positive for Cocaine

    Texas Doctor Accused of Being High During Surgeries Loses License After Testing Positive for Cocaine

    A Houston urologist had his medical license revoked after testing positive for cocaine, following previous allegations of him performing surgeries under the influence.

    Dr. Nathan Robert Starke reportedly exhibited signs of impairment while consulting a patient before a prostate biopsy in August 2024. Records indicated he was absent for all but three minutes of one surgical procedure, despite being the attending physician, as reported by KTRK.

    By September, Houston Methodist had suspended him and later confirmed that he was no longer working at the hospital.

    After the Texas Medical Board to suspend his license in September, drug tests submitted in October indicated the presence of cocaine and kratom in Starke’s system. Kratom is a controversial supplement often associated with energy boosts and managing withdrawal symptoms, as reported by ABC13.



    Since earning his medical license in 2017, Starke’s legal troubles shadowed his career. Within a month of being licensed, he was arrested for driving under the influence. His record also includes a 2023 charge for assaulting a former girlfriend, leaving her with a chipped tooth and bruises.

    These incidents raised red flags about his fitness to practice, leading to mandated drug and alcohol screenings last year.

    “You are putting people’s lives in your hands,” a former patient told ABC13.

    Starke previously served as the head of the men’s health clinic, a position he held until the recent suspension. The hospital has since erased his profile. Houston Methodist’s Fannin Street location, where Starke performed surgeries, is currently listed online as “permanently closed.”

    What’s next for the doctor remains unclear, yet FOX26 reported that he could get his license back.

    Substance use was the leading cause of actions against U.S. physicians’ licenses, comprising 76.3% of cases between 2004 and 2020, a 2022 study found.

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  • Book on Heat

    Book on Heat

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    Book on Heat is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with Wake Up Lean™, you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked.

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  • A Guided Meditation to Reset and Let Go

    A Guided Meditation to Reset and Let Go

    In this guided mindfulness practice, we release what no longer serves us and anchor in our inner wisdom, peace, and freedom.

    While the new year often inspires reflection, January isn’t the only time we can release what no longer serves us. Resetting can happen in any moment—simply by connecting to the rhythm of our breath. In this meditation, journey inward to release, reset, and anchor into our inner wisdom, peace, and freedom. “Every inhale is a new moment, a sense of total renewal. And every exhale is an opportunity to arrive in the space, free. Totally free.”

    A Meditation to Reset and Let Go

    1. Prepare for this practice by finding a quiet place and a comfortable seat. If you wish, you can also lay down. Whichever you choose, find connection and grounding with the space that you’re in. If you’re seated in a stool or a chair, plant both feet on the ground. If you’re seated on the floor directly or on a meditation cushion, sit with a straight spine. If you’re lying down, lie flat in a way that you feel grounded and connected to the space you’re lying on. 
    2. Close your eyes and start to bring awareness to your breath. Start to notice and be a witness to life flowing through your body, which is your breath. Notice the pace of your breath and tune in to its rhythm. Use each breath as an opportunity to arrive here, to shift your focus away from what might have happened earlier and towards the space you’re in, to this recording, this meditation, this practice that we’re all sharing together. 
    3. Breathe in and out through your nose to start. Notice if anything is still arising from what might have happened before you came into this practice. If so, just acknowledge it and then consciously shift your awareness back to your breath. 
    4. Now breathe in through your nose and exhale out through your mouth. Notice if you feel any release throughout your body with that long, deep exhale. Let’s do that again, breathing in through our nose and out through our mouth. Deep exhale. Again, just notice what arises or what releases in your body. One last time, let’s breathe in through our nose and out through our mouth. 
    5. We can carry weight energetically, physically, mentally. With total awareness and non-judgment, let’s be a witness to what might be coming up. With every exhale, ask, Can we let this go?   
    6. Notice if you feel tension somewhere in your body. Bring awareness to that space and take a deep inhale into that space that feels tense. Then, exhale to try to release that tension that you might feel. Remember, the tension might be a reoccurring thought or situation that’s presenting itself. Keep going through this process of being a witness if something’s coming up for you—physically, mentally, energetically—and then use the power of your breath to slowly bring some relief, some release, with your breath, with your exhale. 
    7. We might not be able to control everything happening on the outside, but we always have the power to be aware and shift what’s happening on the inside. You can use this practice of connecting to your breath to release as a means to create a subtle shift, lessening that tension of everything that’s not serving you in this present moment. You can invite a sense of freedom and liberation, even for one breath cycle. Notice the shift it creates throughout your entire being. At any time, you can use your breath to reclaim your inner power, your inner peace, and your inner wisdom. You don’t need to carry the past with you. 
    8. If you’re having any trouble with really being present, I encourage you to place one hand over your heart, one over your stomach. Use this physical reminder to connect with the rhythm of your breath and the beauty that your breath holds in helping you release and lighten your daily load. Every inhale is a new moment, a sense of total renewal. And every exhale is just an opportunity to arrive in the space free, totally free, of everything that ever was. 
    9. Start to bring awareness again to the space you’re in. Offer gratitude for yourself for showing up today, for embarking on this inward adventure. Honor yourself, your journey, and your willingness to release and let go of what no longer serves you. 
    10. Take a deep inhale in, a big exhale out, and ever so slowly, open your eyes. Stay connected to the space you’re in. How are you feeling? Has anything shifted from the moment we started this practice? Remember that this practice to reset and let go is available to you every day, throughout the day if you need. Your breath is a powerful ally to help you in your journey to release and let go. Thank you so much for joining me, and I look forward to next time practicing with you. 



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